The stronger, more powerful, and more explosive you can be, the better you are going to perform each game! You will hit for a higher average and especially more power. Your fielding will improve. Your arm strength will be amazing. Your injuries will greatly decrease! Your base running will improve. Weight lifting really can help you become a much better baseball player! Baseball weightlifting workouts should focus on compound weightlifting exercises that work the entire body as a single unit because baseball uses the entire body for every vital movement and play that you make. Is that all, though? No, of course not... Then, you should focus on developing the muscles that are vital for the movements you make in baseball. For example, you can really mimic the hitting movement by doing a certain exercise explosively. Now, let's get to the actual workout!

You're going to have two different workouts that you will be alternating throughout the weeks. Ensure that you know how to do the exercises properly before lifting explosively. This may take you some time to learn...

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Workout A	Rest	Workout B	Rest	Workout A	Rest	Rest

Repeat Workout A and Workout B like so: A, B, A, B, A, B, and so on. Here's what you need to do each workout:

Workout A Barbell Squats, 5x5 Bench Press, 5x5 Pendlay Rows, 5x5 Dips, 3xF Cross Body Rev Curl, 3xF

Workout B Front Squats, 5x5 Overhead Press, 5x5 Barbell Deadlifts, 5x5 Chin Ups, 3xF Overhead Cable Ext, 3xF

5x5 = 5 sets of 5 reps with the same weight. Increase weight by 5 pounds once you complete all 5 sets for 5 reps at a given weight.


3xF = 3 sets to failure or until you can't complete another full rep. You can start adding resistance with a belt to dips and chin ups if you like and keep reps to around 5 or so on those exercises. Kepp reps to around 6 to 8 for exercise #5 on both workouts A and B.


Always warm up properly for every workout.


The cross body reverse curl must be done with a cable system and should be done one arm at a time. Mimic the hitting motion with each arm! Do each rep explosively as you were hitting.


The overhead cable extension will mimic the throwing motion and should be downone arm at a time. Do both arms to keep a good balance even though you throw with only one arm.


The key to the workout is lifting explosively and making progress each workout. Continue the workout as long as you are making progress. Once you have trouble increasing the weight on most exercises, take a 1 week break and then start again.


Stick to this consistently, eat a good diet packed with nutritious foods, and watch your performance on the field improve. You're going to be pleasantly surprised!

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